Station 1: 10 min
4 SETS
Incline Bench Press
12/10/8/6 reps
4 SETS
10 Dumbbell Lateral Raise
10 Back Support Dumbbell Arnold Press
3 SETS
10 Narrow Grip Dumbbell Bench Press
directly into
12-15 Push Ups
directly into
15-20 Banded Tricep Push Down
EMOM
1 min max cardio
12 Incline Bench Trap 3 Raise
40 sec Plank Dumbbell Pull Through
FULL BODY: Tip: INCLINE BENCH PRESS & PIKE HANDSTAND PUSH-UPS The strength intensity section today is a noncomplimentary superset. This means that the exercises do not complement one another - another way of saying this is that the exercises...
Full Body: Tip: Working set Vs Warm up Set In Strength intensity and Strength Balance stations, a set is not always a working set. It can be a warm up. When hitting a working set you need to aim for 7 at least RPE (meaning you could probably add 3...
Performance (Leg focused): Tip: SET ACCUMULATION The back squat progression is very simple (yet effective) for the next six weeks. The progression started with 3 sets of 5 reps. You will add one set each week for the next two weeks, finishing with...